Fish Fight Inflammation to Keep Heart Healthy

In the study, which appears in the Journal of the American College of Cardiology, researchers compared fish consumption and blood inflammation markers in a group of about 3,000 men and women in the Attica region of Greece.

None of the participants had a history of heart disease, and nine out of 10 said they ate fish at least once a month.

The results showed that compared with those who said they didn't eat fish, those who ate at least 10.5 ounces of fish per week had 33% lower C-reactive protein and 33% lower tumor necrosis factor-alpha (another indicator of inflammation) levels as well as much lower levels of other signs of inflammation. People who ate about 5 to 10 ounces of fish per week also had lower levels of inflammation in the bloodstream.

"We revealed that not only the fish portion, but also the amount of omega-3 fatty acids seems to play a role in the reduction of inflammatory markers levels," says researcher Antonis Zampelas, PhD, of Harokopio University in Athens, in the release.

Researchers say an average daily dose of omega-3 fatty acids of about 0.6 grams, regardless of the fish source, appeared to be the optimal level to achieve the inflammation-fighting benefits and lower the risk of heart disease.

Three ounces of the following fish provide 1 gram of the omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

• Herring, Pacific, 1.5 ounces cooked
• Salmon, chinook, 2 ounces cooked
• Salmon, Atlantic, 2.5 ounces cooked
• Oysters, Pacific, 2.5 ounces cooked
• Trout, rainbow, 3.5 ounces cooked
• Tuna, white, packed in water 4 ounces cooked

The American Heart Association recommends eating fish (particularly fatty fish) at least twice a week. Fatty fish high in omega-3 fatty acids include mackerel, lake trout, herring, sardines, albacore tuna, and salmon.

SOURCES: Zampelas, A. Journal of the American College of Cardiology, July 5, 2005; vol 46: pp 121-124. News release, American College of Cardiology. American Heart Association. Linus Pauling Institute.